“You can, you should, and if you’re brave enough to start, you will.”
–Stephen King
Learn Italian. Lose weight. Quit smoking. Spend less. Sleep more. Play an instrument.
We all have aspirations. Some of us may have made a resolution to get started, or even taken an initial step toward learning, quitting, saving, implementing, or practicing. But most of us have not made real progress or seen meaningful change. Why, if we’ve set our sights on accomplishing something, do so few of us succeed?
For starters, resolving to do something is not the same as setting a goal to accomplish it. Research shows that only 20% of the population sets concrete goals for themselves. Without a specific, well-formulated goal, however, there is no direction or accountability. A desire to lose weight, for example, without a target number of pounds, a defined time period, or a plan of action, remains little more than an aspiration. These goals are “too little.”
Moreover, of the 20% of people who set concrete goals, only 30% of them will achieve their goals. This remarkably low success rate is due, in large part, to goal-setting that is overly ambitious or lofty. Consider a goal to lose 10 pounds per week – an amount that is nearly impossible for anyone to achieve. There is a desire to lose weight, and a concrete goal to achieve it, but the goal is daunting, unrealistic, and unattainable. Even a loss of 6 pounds per week, impressive as it may be, is a failure, resulting in disappointment, decreased motivation, and, in most cases, calling it quits. These goals are “too big.”
Studies show that goals that are Specific, Measurable, Achievable, Relevant, and Time-Bound – in other words “SMART” goals – result in significantly higher success rates. This framework has proven particularly effective in achieving mental health and wellness goals and, at the same time, has been shown to positively impact mental health and wellness by providing a sense of purpose and accomplishment. Here’s how it works.
Rather than simply aspiring to lose weight or setting a goal that is out of reach, try fashioning a goal that is:
- Specific – Begin running on the treadmill. This clearly and concisely identifies what you want to achieve, so that you are better able to focus your efforts and take the necessary steps to stay on track.
- Measurable – Run for 30 minutes three times per week. This is quantifiable and thus allows you to track progress and celebrate milestones.
- Achievable – At most, I can adjust my schedule to fit in three 30-minute workouts. This recognition enables goal-setting that is attainable and, in turn, will build confidence and momentum.
- Relevant – Exercising will lead to weight loss. The three-times-a-week exercise plan aligns with your long-term objective of losing weight, thereby providing a sense of purpose and drive, and fostering a greater level of commitment.
- Time-Bound – Commit for three months and then reassess. Identifying a specific timeframe for achieving your goal results in greater motivation and allows you to more effectively prioritize tasks to achieve it.
This goal – running for 30 minutes three times per week – is challenging but achievable. It clearly identifies the steps necessary to succeed and lays out a plan for accomplishing them, thereby leading to enhanced focus, improved self-efficacy, and decreased anxiety surrounding the process.
But wait, there’s more. Individuals who write down their goals are 42% more likely to achieve them. Likewise, people who share their goals and regularly report their progress to friends or others are more committed, more accountable, and more likely to succeed.
So next time you want to make a change, don’t settle on a vague or half-baked idea. That goal is too little. Don’t shoot for something overly ambitious or out of reach either. That goal is too big. Instead, set yourself up for success by choosing a SMART goal that aligns with your larger vision or objectives, is concrete, quantifiable, realistic, and limited to a manageable time period.
That goal is just right.
Now open a Note on your phone or grab a piece of paper and a pen. Write down your goal. Make it official. Then share it with a friend, family member, colleague or mentor. Let them support you, encourage you, and, most importantly, join you in celebrating your success.
YOU DON’T HAVE TO GO IT ALONE.
